YARDAGE
USING A PACE CLOCK
Send-offs;
0 (down on 9) and 5 (down on 4)
Clueing; next wave to go yells out, “9” or “4”
No Cheaters; early on teammates-late on self
Timing; clock readers lead and help others with regular
coach driven or take-home quizzes
Lane Etiquette; touch target (not gutter) and move to
left along laneline in a horseshoe, then back with
leader in left corner to start next swim, no excuses
for stopping before touching target.
WRITING A WORKOUT
CONSIDERATIONS
Philosophy: Team’s Mission – Senior Coach’s – Age Group Coach’s (Level of Expectation)
Commitment: Swimmers Level of Aspiration or Inspiration.
PLANNING *
7-10 11-12 13-O
Warm-up- all muscles - all strokes – all speeds w/ FUN (slow to fast)X
X
X
Set #1
Aerobic early – Anaerobic mid – Speed mid/late
X
X
X
Recovery Sculling - Skill Drills –Technique
X
X
X
Set #2
Anaerobic all - Race Specific mid/late
X
X
Recovery DPS early/late - Turns all
X
X
Set #3
Sprint all - Aerobic mid/late
X
Recovery Gear - Turns – Starts all
X
Kicking and Pulling Straight -Sets – Team - Challenges – Gear all
X
X
X
FUN
Games - Relays - Challenges – Contests EVERY DAY
X
X
X
Warm-down Team – Drills - Scull – EN1 - Buoys – Breath’g Pattern X
X
X
* ALL ITEMS USED ALL SEASON TO VARYING DEGREES
FOUR ENERGY ZONE
SYSTEM
FOR SR-+AG SWIMMERS
•
•
•
System
AEROBIC
•
AEROBIC/ANAEROBIC MIX
600 - 2000
8-40
160
Max
80 :15-:60 s
100
6-10 x 200 Swim @ :20-:30 sr OR
6 - 8 x 100 IM @ :30 to :45 sr
•
ANAEROBIC
200-600
2-15
Max
100 2:1 - 1:4
6 x 50 Swim @ /2:00 min OR
3x 100 Swim @ /4:00 min
•
SPRINT
25 - 100
1-2
Max
100
Distance Duration HR HR % Work:Rest Set (Sr-Age Group swimmer)
500 - 4000 Variable ≤160 ≤ 80 :10 - :30 s 4-8 x 500 Swim @ :20 sr OR
18 x 75 K-P-S @ :5 sr (BOB’s)
1:3 - 1:4
4-6 x dive 15m @ /1:00 min OR
6-8 x 12.5 Swim @ :45 rest
usaswimming.org – Coaches-Training and Workouts
SENIOR
TRAINING PERAMETERS
•
•
•
•
•
10 s
Symbol Zone Pulse
Sample Set Work:Rest *
Set Duration
Distance
Stroke
Sprint
AEROBIC
EN1
EN2
EN3
ANAEROBIC
SP1
SP2
White 24-26 4-8 x 500
Pink 25-26 6-10 x 400
Red
27-29 5-10x 200
10-30 s
10-30 sec
20sec-1:1
50-60
40-55
30-40
40-55
35-45
24-40
30-45
25-40
16-35
Blue 28-29 6-10x 150
Purple 30+
4-6 x 100
1:1 – 1:2
1:2 – 1:8
24-36
20-40
18-30
20-30
18-30
15-25
*A fixed Send Off that gives the swimmer 20 seconds rest, NOT 20 seconds rest/swim.
SET DESIGN SYMBOLS
Swimmers must know your lingo
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
F = Free
d= Drag Suit
T= Long Tube
TO=Turn Over
<Ascend
>Descend
P = Pull
K = Kick
t = Scooter Tubes
SO = send-off
N/S = negative split
ss = Straight Set
C = Control
e3f = every 3rd 25 fly
BC7 = breath control
LB = lung busters
B= Back
B= Breast
(B+3) = best + 3 sec)
HR = heart rate
T 25 = Texas 25 (35 yds no breath)
RI 25 = Rhode Island 25 (15 yds no breath)
N/S = negative split
100/3 = breathing every 3
D = dive
NR = no rest
b = Bands
B = base
MR = minutes rest
A4 = 4 swimmers alternating
BO = brains out*= Hard Record Times
(B+3) = Best + 3 sec
F=Fly
(54) = desired pace
L25 = last 25
Bk = broken (5/50)
MR= minutes rest
BU = build-up
TT = time trial
Z = fins
p = paddles
sr = seconds rest
* Hard
CH = choice
R = Race
r = reverse
3331 = breaths/25
BALANCING TECHNIQUE AND YARDAGE
AGE
ENERGY/YDS
9 – 10
2500
11 – 12
3500
13 – 14
4000
15 – O
5000
AEROBIC
(en 1-2-3)
35
875
60
1800
60
2400
50
2500
ANAEROBIC
(SP 1-2-3)
5 (Alactic)*
125
10 (Alactic)*
350
15
600
25
1250
TECHNIQUE
(EN 1- SP3)
60
1500
30
1050
25
1000
25
1250
*TEACH RACING
YARDAGE CONSIDERATIONS
Challenge two or three energy systems per practice.
Have practice (lesson plan) written for the day/week. Submitted to head
coach on Mondays .
Morale is more important than a few hundred yards.
If more is good, a lot more is NOT always better.
Learn terminology and habits that don’t have to be re-learned at the next
level.
Turning the corner on APATHY or “My mother made me come to practice.”
The same training effect occurs with drills as with training.
Make certain there is a stage of readiness for whatever is being assigned.
Place swimmers in the highest squad they can handle and then EXPECT TOO
MUCH.
ATTEND: “Adapting Workout Plans for Different Ages and Abilities”
Sunday-8 AM
MOTIVATING TO LEARN/TRAIN
1.Training Log; post sheet for kids to record times with all squads.
(average, best, every time, skill scores, etc…) Check out EDGE.com
2. Score Practices and Post; colors (red, yellow, green) OR scores (1 to 10)
3. White Board; record ave. and circle with 75% better to change practice
4. Signals; flashlight, thumbs-up, blaze orange gloves,
5. Learn it NOW so it doesn’t have to be re-taught or re-learned at Senior
level
6. Thanks for a great practice. I hope tomorrow’s harder! (handshake /Hi 5)
7. Say something POSITIVE to EVERY swimmer, EVERYDAY.
8. Teach coachability
9. Teach them to listen with their eyes.
10. Listen with your EYES. If not looking stop and stare until… Shhhhhh!
SUCCESS IN EVERY SPORT depends upon: Skill – Fitness - Motivation
TIME GUIDELINES FOR A.G.
YARDAGE GUIDELINES FOR A.G.
Dr. Ernie Maglishco
LEVELING SYSTEM
science based sets
dirt
D = distance/swim (1)
I = work:rest interval (3)
R = repetitions in set (2)
T=swim time (4)
WRITE SIX SETS with 1-2-3-4
EN1
__ X ____ (
) @ ___
(2) (1) (4)
(3)
EN2
__ X ____ (
) @ ____
(2) (1) (4)
(3)
EN3
__ X ____ (
) @ ____
(2) (1) (4)
(3)
SP1
__ X ____ (
) @ ____
(2) (1) (4)
(3)
SP2
__ X ____ (
) @ ____
(2) (1) (4)
(3)
SP3
___X_____(
) _____
(2) (1) (4)
(3)
FUN CHALLENGING SETS
Beat the Clock (how many descending 100 can you do on a 2:01 so)
Race the Olympian (total time on fast 50’s (f/B/b/F) @ 50/1 so – compare to Lochte’s
1:52 LC + OR - # seconds Do this with all Olympian’s Sets on achievable send-off.
Dealer’s Choice – (roll dice to determine set make-up)
Fast-feet Descending Distance (??? X 25 @ 20/25 so for 300 to 1650 or sets)
Gear on a send-off (using gear that forces change on various send-offs)
Aussie Analysis (time, HR, entries/25 recorded on a 100-200-300-400 and 100 BO)
Rocky Road – (even teams in each lane with Rocky Road ice cream to fast total average)
Ding-A-Ling I.M.’S – (last 4 digits in a local business’ phone number)
Two vs One – (2 slower swimmers do ½ a faster swimmers distance as a tag team for $$)
Pulse Send-offs – (keep pulse at 180 and start again when at 130)
Get Out Swim/Wicked Wenden- (swimmer(s) needing a “boost”. Swim within 3 s of LTB)
Relay Run Downs- (slow swimmer holds off a faster swimmer on 25 for $$ or push-ups)
Broken Swims NTS – (break National Time Standard with 10/25 or 50 at EOP)
LOOK FOR “Games-Gimmicks-Challenges for Swimming Coaches”
BUCKET OF BLOOD
YARDSTICK RACING
AGE GROUP (11-14) - A SEASON OF TRAINING SET EXAMPLES
SPRINT
WARM-UP
Des3x100@1:30
K200/P200@NR
Des3x100@1:20
P200/K200@NR
Des3x100@1:10
K200/P200@NR
One Better
WARM-UP 300F
Striding
12{100(c) @ 10sr
{
50(BO)@1mr
Sp5x250@4
Starts/Exchanges
15m Contests
WARM-UP
{3X150@3:30
(CBR10sr)
4x{6x13y@40
{K100@ 1:15
D2xT25@A2
2xL25@A2
Starts/Exhanges
WARM-UP
1 A DAY
D3X50(Strat)@4
100(10/25)\BCD3xT25@A2
2x75+25+25@5
P2x200\6@4
Time Starts/Turns
Time Exchanges
MID-DISTANCE
DISTANCE
BACK
BREAST
FLY
300F / 4X100 (4D
Des 1-3(8x250@4)
8x100IM@NR
2x50TT@A2
200E
Starts
100 TT (Gators)
Weakest) @2
T30 with timed
turns during swim
K3x200@4
20x25(FT)@20
400 4drills
300 4sculls
b4x100 (4sculls)@3
STATIONS
K (Phelps 50 Des)
Slo Med Fast
1
1
1
1
1
2
1
1
3
1
1
4
P5x75b@1:25
4x400b@7
200 DPS workturns
N/S 6x50@50
K 400 Ambush
P 400 whistle sprint
K 12x25@20 Stlrs
D4x25(wkst)@A
w/coach running
PULLING
Ppt 400\ 2-4
Ppb 300\ 4-6
Pb 200\ 6-8
P 100\ 8
P partner 25’s
300f (4Drills)
12x200@4
1-P
2-S
3-(10/50)
K5x100@1:45
800b (2PO)
Starts/PO
P300\2-4-6
the set station
TESTING
D5x100(10/25)@3
300 DPS
200 (4Drills)
D2x50@2
5X100@Any
(Goal + 3 sec &
Must make 5)
K400
P16x25(IM)@25
K16x25B@25
Timed Starts
3x50@1
D3x25(timed)@
4x25(w/turns)@A3
200(10/50)
D3x60(15mKO)@A3 (1 wk out)
P3x250B(15mKO@5 3x100(pace)@5
3xT25(15mKO)@A3 2x400(2PO)@10
Time Starts to 15m
Time Start w.BO
Time Turns
Turns
Time Exchanges
Time Exchanges
200 DPS
B/S8X100@8
(5-10-15/25)
P 400 F
K400 f
GOS 100TT (G+2)
(to go home)
Clean up deck
Any / 200 DPS
200(10/50)
(1wk out)
4x50+25+25@5
K12x25(15mU?W)
@25
2x75+25+25@5
Time Startw/BO
Turns/ Exchanges
8x75IM@1:10
8x250(L75f)@4
200 DPS
3x250(10/50)@4
200 DPS
D2x50@A2
200DPS
P 5x75B@1:15
Ridley 1650
Desc 11x25 down
to 1x25@10sr
(reset clock@
1:30)
2x400IM(4Drills)
Pb 4x250@20 sr
2 vs 1- 4x250@3
8x100IM @ NR
K12x25@20
5x100@1:30
9x500@7
K200
(Des1-3)
N/S 5x100@1:45
1-P
K200
2-S
5x100(Pulse180/120) 3- (10/100)
K8x25@20/25
Timed Turns/BO
5x100@1:20
500 / K300
3x100@1:30
200(10/50) 1 wk out TT1650(10/100)
3x150 Relay @ 3
(goal/1 week out)
(get 25 splits)
Des 4x50@1
2x100 ©@ 5
K8x50@45
P2x300\4 c@5
Pb800\3(15mKO)
Time Start/Turns
Time Turns
Time Exchanges
Time Exchanges
Pb400\4
B/S 6x100(10/25)@8
K4X200@5
Pb3x400@5:30
D2x50@A2
400 (over/under)DPS
8x25 Rock Band
LOCO (P/S)
50/50
DOWN
100/100 N’ UP
200200
400400 NR
Timed Turns
K 8x100@1:30
IM
f/B b F
10x25@24-26-22
8x25@22-24-20
6x25@20-22-18
4x25@18-20-16
2x25@16-18-14
15x75IM@1:15
or RaceHorse
10x250
(100wkst)@4:30
K200
10x50@1 (wkst)
K200
Ppb 800 IM
Timed Transitn Turns
K 200 IM TT
Des 3x100(f/B)@1:45
K200 B
Des 3x100(B/b)@1:45
K200b
Des 3x100(b/F)@1:30
4x200IM(Anyorder)@4
{50f (Hard) @45
2x {100 B \( c ) @1:30
{100b(c ) @1:40
{50F\6(Hard)@1
300 im DPS (walls)
D2x25(best)@2
Time Trans Turs
Starts f BO Exchanges
rm-up is done by everyone and then split into specific event training IF it’s used with these swimmers, otherwise these are examples for variety at this age.
SENIOR (13 and Over) - A SEASON OF TRAINING SET EXAMPLES
RE
ID
ATE
AP’R
SPRINT
WARM-UP
{ 125 (DPS) @2
8 { 50 (BO) @ 1
{P150 @ 2
5 {K100@1:30
{BO 50@40
2X1000@12
MID-ISTANCE
Des 1000 /
800 (Des
totals)
2x400@40sr
4x200@20sr
8x100@10sr
16x50@5sr
Drop 1:30
DISTANCE
3x20015 sr
16x100\3@1:30
3x {Ppt450@6
{S 150@2
{1000@11
2x {800 @ 9
{500 @ 6
BACK
K 6x100@1:30
4x400@7
200 EZ
K400 TT
3{10x50@1}@14
(E3BO)
50 TT
BREAST
Fly KO 150 U/W
16X50IM@1
9x25b(2PO)@25
9x25f (15 m)@25
K6x200IM@3:30
K3x100 wk@2
2x800IM@12
FLY
150 B DPS
20x15\0@30
Pt 400 DPS @ 5:30
10x50\3 f @1
Pb400 DPS @ 5:30
3x100\2 f @2
P 300
20x50(EZ/H)@50
WARM-UP
6X50(1/2G)@2
K300@4
5X100(1/2G)@3
K300@4
6x50(1/2G)@2
D7x12.5@ 2
3x150(DPS)@15sr
Step Exchanges
WARM-UP
8x100IM@NR
3x400@5
K4x150@2:45
18x150(DPS)@3
Ppt 800\2-4-6-8
Step Exchanges
Celebrations
3x125(P/25/P)@1:50
3x {12x25(turns)@1
{K4x50(BO)@1
{12x25(Finish)@1
{P400B@7
15 Timed Turns
6 Time U/W 15m
3x125(K/25/K)@1:40
5x400(2PO)@6:30
K8x100@(B+20)
P2x300b@30sr
D8x50@1
K400(V’s)
15 PO Bk outs
K300 K8x50B@1
10x200(10/50)@4
K8x100f@B+15
P3x200(Drill)@20sr
D3x100(B+3)@A2
15 Timed Bk outs
800 / K400 /
Des 6x50@10sr
4x125@1:40
4x125@1:35
4x125@1:30
P1000\3-5 11:30
4x75@1
4x75@55
4x75@50
20x25(FT)@20
3x100(P)@1:30
3x50(N/S)@1
D 3X25@A4
300 DPS
P5x175(N/S)@30sr
D6x100\3331@A3
K20x25@20 Stelrs
P2x300DPS@20sr
D3x50\0@3
Harness Starts
100 NB/BO
P8x100@30sr
7x(4x50@35) 3
K20x25@20 Stlr
P2x350\3-5@4
K12x25(H)@30
Step Exchanges
100 NB/B0
20x100(53)@1:05
P300 EZ
Sp3x500@30sr
K16x25@25 Stlrs
2x1000\3-5@11
Timed Turns
400 LA Freeway
6x150+50+50@10sr
K400(N/S)
P400(N/S)
6X75+25+25@10sr
200 DPS
D 4x50@A3
D4x25@A3
15x25@30
P2x400b@30sr
12x50@ 45
K2x400(V’s)@30sr
D6x25@A3
800b(2PO)
Timed B’Outs
2X{400f(10/100)@6
{400f (10/50)@6
{400F(DPS)@5
D 200 (10/50)
K 12x25(U/W)@35
D 4x25@A3
IM
3x200B(b+10)@3
K300B@ 4:30
3x200b(b+15)@3:3
K300b(V’s)@5
3x200F(b+10)@2:3
K300F (V’s)@4
8x100 IM @ 2
8x25(N/S)@30
5x400IM(B/S)@6
P300(wks)@ 30sr
K300(wks)@30sr
S300(wks)@
10x75(CBR)@55
Timed Trans Turns
4x100(f/B)@1:20
K200B
4x100(B/b)@1:25
K200b
4x100(b/F)@1:20
K200F
Ppt4x200(wks)@30
MEET WARM-UP
800/ K400 /
3x100(pace)@1:30
3x50(N/S)@1
D3x25@A4
Dist 3x100(pace)@ 10sr
3X50\0(N/S)@A4
9x50(e3BO)@45 1000 (Tactics)
75 TT
75TT
50TT
2x100IM@3
D100(10/25) TT
D200(10/50)
3{3x100(pace)@1:10 2x100(10/25)@3
400(2PO)
100(1/10/15/25)
3x{50f/B @40
3X200(10/25)Relay
300 DPS
P2000\3-5
5 Timed Turns
4X50@1
Timed Turns/15Mb
{50B/b@45
P2x300\4-6@30sr
2x150+50+50@8 11x150(c)@10sr
6x50(E/H)@1
6XL15@30
3x200MR(10/25)@5
{50b/F@ 3 min
4xTexas25(-17)
P2x300@30sr
Pb600(15Mbo)
K8x25@40
K8x25@40
(controlled)
K6x25@20
Starts/Exchanges
3x100(c) @ 20sr
3x100@3(200 pace)
Starts/Exchanges
Starts/Exchanges
Starts/Exchanges
Finishes to Pad
Starts/Exchanges
Starts/Exchanges
Time Turns
FT 25’s to Pad
Everyone will finish with 5 celebrations
The warm-up is done by everyone and then split into specific events. The warm-down is done by everyone and not listed; over and unders work best (9-12/lane).
Swimmers must have reached a stage of readiness. Sets must be ability, event and commitment oriented.
TEST SET GRAPHS
100’S
50’s
STUDY AND SPEND
TIME WITH A
COACH/ROLE MODEL
DON’T COACH THE WAY
YOU WERE COACHED!